BOOM! Another Squat PR! | Lift Heavy Run Long

I’m not sure what to make of this, but I’ll take it.  Another 4RM increase from last week.  250lbs last week, 260lbs today!  Seriously, this is awesome.  I will say that I’m starting to notice that the more I eat one day, the better I lift the next day.  I ate so much yesterday that I felt bad.  Couple that with a nice long, ZMA fueled sleep and you have a recipe for a PR!!  I dig it!

4RM Back Squat; 4×4 Back Squat @ 90%

260lbs 4 Rep Max; 235lb for 4×4

Then Clean and Jerks…

EMOM for 8 Minutes: 1 Clean and Jerk @ 90%

I went for 185 1 RM, but missed the jerk.  I did the workout with 165lbs and felt great.  It wasn’t easy, but I felt strong even though I missed my previous 1 rep max of 185.

Then…

3 Rounds

  • 10 Thrusters (115lbs)
  • 25 Wall Ball Shots (20lbs)
  • 2 Minute Rest
I’ll be honest, I was dreading those 115 pound thrusters.  However, after all those heavy Squats and Cleans, 115 felt ok.  I got the first set unbroken, but had to break the other two sets up.  The wall balls wore me down quite a bit.  All in all it wasn’t too bad though.  I finished in 11:09 which means I did all the work in 7:09.  Pretty good.

 

Since I missed my Jerk at 185lbs this morning, I feel it necessary to point out that there is a new Technique WOD out today.  The title? 2 Ways to Increase the Amount of Weight you Jerk!  I obviously need to watch this several times and put it into practice.  Here’s the video:

Tomorrow is FRIDAY!! See you then…